Free Tools

Plan your transformation.

A set of free, instant tools to understand your numbers, calories, timeline, body composition, strength. No sign-up. The same data-driven thinking we use with every client.

Nutrition

Calorie & Macro Calculator

Your exact daily calories and macros, from lean body mass.

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Goal Setting

Transformation Timeline

How long your goal will realistically take.

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Assessment

Body Composition

Your BMI and estimated body-fat percentage.

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Strength

One-Rep Max Calculator

Estimate your max and training percentages.

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Tracking

Progress Tracker

Log your weight over time and see the trend.

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Nutrition

TDEE Calculator

Your daily energy needs (maintenance calories).

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Nutrition

Protein Calculator

How much protein you need per day.

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Wellbeing

Water Intake Calculator

How much water to drink each day.

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Assessment

Ideal Weight Calculator

A healthy weight range for your height.

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Coming soon

AI Coach Assistant

Ask anything about training, nutrition, and recovery, answered 24/7 in the True Results method.